3 scoops of protein powder
2 scoops of full cream milk powder
2 scoops of milo
1 teaspoon of bickfords vanilla malt milkshake mix
1 egg
Top up with milk or water

note - its a good idea to put a little bit of milk or water in first because if all the stuff is on the bottom it gets heaps heaps clumpy, apparently water helps the stuff get into your system quicker, but milk tastes heaps better lolz